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Rowing machines are one of the best low-impact and effective ways to get cardio into your workout routine. However, if you are new to Rowing machines Or you don’t have much experience with them, you are probably using this fitness equipment incorrectly. Rowing requires a specific technique that takes some practice to understand and get the most out of the exercise.
We spoke with a personal trainer to understand the common mistakes made with a rowing machine and how to fix them with simple tips.
1. You mainly use your arms instead of your legs
Rowing is primarily a leg exercise and should not be dominated by the arms.
One mistake most people make when using a rowing machine is focusing too much on their arms instead of their legs.
“Most people sit down and immediately pull their biceps as if it were a cable row,” says Gerard Waschak, personal trainer and owner of the company. Strong Republic Personal Training. The problem with this method is that rowing mainly requires leg strength.
“About 60% of the force should come from your legs moving against the foot plate, 30% from your hips and opening the back and only 10% from your arms pulling the handle at the end,” Waschak explains.
To help people improve their paddling technique, Waschak says he changed how they held the handle: “I had people paddle with their hands away from the handle and put the handle in the crook of the hip and just push with the legs, then the hips, then the arms in that order.”
2. YYou are not positioned correctly
Pay attention to your posture while setting up for rowing.
Bad posture is another mistake rowing machine users make. If you have rounded shoulders and a hunched back, you won’t get the most out of rowing.
“The spine should remain long and the chest should be open during the entire movement,” says Waschak. He alerts clients by telling them to imagine they are sitting on a high chair with their chests raised.
Proper rowing should look long and smooth, with the legs pushing first. Then the back opens, and the arms are finally retracted. On the way back, the arms move away from the body first, the body bends forward and the knees bend last. By following these cues, you’ll feel like your legs are doing most of the work.
3. The damper is in the wrong position
Focus less on the damper number and more on your effort.
The damper, the dial on the side of the rowing machine, controls the amount of airflow to the fan. This is what you use to adjust the resistance of the rowing machine, and it affects how hard you hit.
“Beginners often move the value to 10 because they think harder is better,” explains Waschak, adding that “a damper is not a resistance setting like a weight stack; it’s more like a cog on a bicycle.” Depending on your fitness level, he recommends:
- Beginners should maintain damper settings between three and five.
- Intermediate users who have their model down can adjust the damper between four and six.
- Advanced rowers who focus on interval or strength training can aim for seven or eight, sometimes 10, on the damper.
In the end, it’s about the effort you put into this class. “Elite competitive rowers typically train at four or five, but they focus on their production versus the number on the damper,” Waschak says.
4. Your rower lacks maintenance
Make sure to keep your rowing machine clean so it will last a long time.
The damper, the dial on the side of the rowing machine, controls the amount of airflow to the fan. This is what you use to adjust the resistance of the rowing machine, and it affects how hard you hit. Although the rowing machine does not require this As much maintenance as other types of fitness equipmentHowever, you should still do your best to keep it clean and replace any worn parts.
Washack recommends checking your rowing machine every month. “Check the chain or belt for wear, the seat pulleys for dirt, and the foot straps for wear.” You should wipe down the seat and handle after each use, as sweat that falls on the seat track can corrode the device.
Depending on the type of paddler you have, you may need to focus on different parts for maintenance:
Air rowers: If you own an air paddle e.g Concept2These are the easiest rowing machines to take care of. The chain will need oiling from time to time, and the flywheel cage (the box the fan is placed in) should be kept free of dust.
Magnetic rowing: These are the rowers that have the most electronic parts and mechanical complexity – similar to some CNET’s favorite rowing machine He chooses. “The magnetic resistor system can wear out or change over time, and the cables connecting the resistor to the controller can wear out,” Waschak explains. “I recommend checking these connections every couple of months.”
5. You are using the rower in the wrong exercises
Work smarter with your rowing machine by experimenting with intervals.
Unlike a treadmill or exercise bike, where you can do long, steady exercises, it’s best to use a rowing machine for short intervals.
Washack likes to prescribe intervals for clients using the rowing machine. “Programs like four 500-meter runs with a two-minute break in between are my favorite programs,” he says. “Another day, I do a longer, static, aerobic piece, 30 to 45 minutes at a conversational pace where your legs are working but you can still talk.”
For clients looking to improve their strength and speed, Washak focuses on eight 250-meter rounds with a minute of rest.
6. It’s your core exercise
Make sure you have a comprehensive exercise routine that includes rowing as your preferred form of cardio.
Unlike a treadmill or exercise bike, where you can do long, steady exercises, it’s best to use a rowing machine for short intervals. Although rowing machines are great cardio machines, they should not be your main form of exercise. You should follow a strength training program in addition to rowing exercises.
“Combine rowing with two days of traditional strength training, and you’ve got a complete program,” Washak recommends.
Overall, it’s important to find a form of cardio that you enjoy, as it will keep you consistent, and including strength training and mobility exercises will help you stay fit and strong.
